Posts tagged “531”

Took a week off after the Welsh Championships and now started the next 8 weeks training leading to the BPO British. Still trying to train with The Pembrokeshire Powerlifters where I can as I get more from the sessions than when I’m on my own, but training almost always has to fit around my work & family commitments. For the next 8 weeks at least I’m loosely following Wendlers 5/3/1 for Powerlifting, with the last deload week leading to the British.

Got in a couple of sessions before starting the 8 week plan, Deadlifts with the Pembs boys with Chiropractors Nightmares, Bench session up to 120kg x5 and 140kg x4 (equipped) and Squats up to 200kg x3 (equipped), then backed off to 180 x6 (equipped, straps down). Then began with 3’s week + equipped singles.

Deadlift up to 170kg x3, then a single at 182.5kg – Was supposed to pull 197.5kg as well, but just wasn’t up to it and form was breaking down so left it and chased up with Good Mornings, Bent Over Rows and some abs

Bench up to 125kg x4 (raw), then equipped 140kg x4, and 152.5kg x3 (Was only supposed to be a single but was feeling strong so went for it!) – followed up with DB Bench, Press-ups, Chest Supported Rows and Rear Raises

Well after two full cycles, my shoulders have taken a battering already and rotator cuff is sore as hell (probably from the chest/shoulder/tricep combo every other session). It is also moving away from my goal, which is strength based. Although I’m a stickler for not changing your program unnecessarily, if it hurts, stop doing it!

Is it worth continuing through the pain (and probably making it worse!) when I’m not feeling fully comitted? Nope! As I’ve stressed before, a program is as effective as your commitment to it. If you are not motivated by it, you won’t put in the effort, nor reap the benefits. I have enjoyed the rest-pause training and the variation of lifts, but there are definite things that aren’t for me! I think this program is better suited for ‘enhanced lifters’ if you know what I mean!

I have decided to change to Wendlers 5/3/1 with the rest-pause training as detailed in his second edition of 5/3/1. This way I can still progress with my strength training on my main lifts and continue with the rest-pause training.

Wendler looking ‘Hench’

I will be doing the following:

Press 5 – RP last set

Deadlift 5s, then 65% max reps

Pull-ups warm-up set, RP set

Straight curls 50% x5, 60% RP

SLDL 50% x5, 60% RP

B1

Bench 5 – RP last set

Squat 5, then 65% max reps

CG Bench 50%x5, 60% RP

‘T’ Rows 6-9, 9-12

RG bar curls 50%x5, 60% RP

A2

Press 3 – RP last set

Deadlift 3s, then 70% max

Chin-ups

Straight curls 50%x5, 70% RP

SLDL 50%x5, 70% max

B2

Bench 3 – RP

Squat 3, then 70% max

CG Bench 50% x5, 70% max

Lever Row 50%, 70% RP

RG Bar Curls 50×5, 70 max

A3

Press 5/3/1 as normal, then 75% RP

Deadlift 5/3/1, then 75% max

Chins (palms facing)

Straight curls 65%x5, 80% max

SLDL 65%x5, 80% max

B3

Bench 5/3/1 as normal, then 75% RP

Squat 5/3/1, then 75% max

CG Bench 65%x5, 80% max

Cable Row 6-9, 9-12

RG Bar Curls 65%x5, 80% max

I’ll also be doing pass-throughs every day to help shoulder mobility and still working on loosening up my hip flexors!